Do you suffer from tennis elbow, a painful condition that affects your elbow joint and tendons? If so, you are not alone. Tennis elbow is a common problem that can affect anyone who performs repetitive motions with their arms, such as tennis players, golfers, carpenters, or even computer users.
Fortunately, there are some effective ways to treat tennis elbow with massage therapy, a natural and non-invasive method that can help reduce inflammation, improve blood flow, and promote healing. In this article, we will share with you three massage-based treatment ideas for tennis elbow that you can try at home or with a professional therapist. Read on to find out how massage can help you recover from tennis elbow and prevent it from coming back.
Idea 1: Deep tissue massage
Deep tissue massage is a type of massage therapy that applies firm pressure and slow strokes to reach deeper layers of muscle and connective tissue. Deep tissue massage can help treat tennis elbow by reducing inflammation, improving circulation, and breaking up scar tissue in the affected area.
To perform deep tissue massage on yourself, you will need a massage oil or lotion, a towel, and a comfortable place to sit or lie down. Here are some steps to follow:
- Warm up your forearm muscles by gently rubbing them with your hands or a towel for a few minutes.
- Apply some oil or lotion to your forearm and elbow area and spread it evenly.
- Use your thumb or fingers to press and glide along the length of your forearm muscles, from your wrist to your elbow. You can also use a massage tool, such as a tennis ball or a foam roller, to apply pressure.
- Focus on the areas that feel tight, tender, or painful. You can use your other hand to support your forearm and adjust the pressure as needed.
- When you reach a trigger point, which is a knot or a spot of tension in the muscle, hold the pressure for 10 to 30 seconds, then release and repeat a few times.
- Move your wrist and fingers in different directions to stretch the muscle and increase blood flow.
- Repeat the process on the other side of your forearm and elbow, if needed.
- Finish by applying some ice or a cold pack to your elbow for 10 to 15 minutes to reduce swelling and pain.
To get deep tissue massage from a professional therapist, you can look for a licensed massage therapist who has experience in treating tennis elbow or other sports injuries. You can also ask your doctor for a referral or a recommendation. A typical session of deep tissue massage for tennis elbow may last from 30 to 60 minutes, depending on your condition and goals.
Some benefits of getting deep tissue massage from a professional therapist are:
- They can assess your posture, movement, and muscle function and tailor the massage to your specific needs.
- They can use different techniques, such as friction, cross-fiber, and active release, to target the deeper layers of tissue and fascia that may be causing your pain.
- They can provide you with advice on how to prevent or manage tennis elbow, such as stretching, strengthening, and modifying your activities.
Idea 2: Trigger point therapy
Trigger point therapy is a type of massage therapy that focuses on releasing trigger points, which are knots or tight spots in the muscles that cause pain and discomfort. Trigger point therapy can help treat tennis elbow by releasing muscle knots, relieving pain, and restoring range of motion in the forearm and elbow.
To perform trigger point therapy on yourself, you will need a massage tool, such as a tennis ball, a foam roller, or a massage stick. Here are some steps to follow:
- To get trigger point therapy from a professional therapist, you can look for a licensed massage therapist who has training and experience in trigger point therapy or other related techniques, such as active release technique or instrument-assisted soft tissue mobilization. You can also ask your doctor for a referral or a recommendation. A typical session of trigger point therapy for tennis elbow may last from 15 to 30 minutes, depending on your condition and goals.
- Some benefits of getting trigger point therapy from a professional therapist are:
- They can accurately identify and treat the trigger points that are causing your pain and dysfunction.
- They can use different techniques and tools to effectively release the trigger points and the surrounding tissues.
- They can provide you with advice on how to prevent or manage tennis elbow, such as stretching, strengthening, and modifying your activities.
- Locate the trigger points on your forearm and elbow by feeling for areas that are tender, tight, or painful when you press on them. You can also use a pain map, such as this one, to guide you.
- Place the massage tool on the trigger point and apply gentle but firm pressure. You can also roll the tool back and forth or side to side over the trigger point.
- Hold the pressure for 10 to 30 seconds, then release and repeat a few times. You should feel a gradual decrease in pain and tension as the trigger point releases.
- Move your wrist and fingers in different directions to stretch the muscle and increase blood flow.
- Repeat the process on the other trigger points on your forearm and elbow, if needed.
- Finish by applying some ice or a cold pack to your elbow for 10 to 15 minutes to reduce swelling and pain.
Idea 3: Myofascial release
Myofascial release is a type of massage therapy that focuses on loosening tight fascia, which is the thin layer of connective tissue that surrounds and supports your muscles, bones, organs, and nerves. Myofascial release can help treat tennis elbow by loosening tight fascia, enhancing flexibility, and promoting healing in the forearm and elbow.
To perform myofascial release on yourself, you will need a foam roller or a massage ball. Here are some steps to follow:
- Place the foam roller or the massage ball on the floor and lie down on it with your forearm and elbow resting on it. You can also use a wall or a table to support the foam roller or the massage ball if lying down is uncomfortable.
- Slowly roll your forearm and elbow over the foam roller or the massage ball, applying gentle but firm pressure. You can also move your arm in different directions to stretch the fascia and the muscles.
- When you find a tender or tight spot, pause and hold the pressure for 10 to 30 seconds, then release and repeat a few times. You should feel a gradual release of tension and pain as the fascia loosens.
- Repeat the process on the other side of your forearm and elbow, if needed.
- Finish by applying some ice or a cold pack to your elbow for 10 to 15 minutes to reduce swelling and pain.
To get myofascial release from a professional therapist, you can look for a licensed massage therapist who has training and experience in myofascial release or other related techniques, such as craniosacral therapy or rolfing. You can also ask your doctor for a referral or a recommendation. A typical session of myofascial release for tennis elbow may last from 45 to 90 minutes, depending on your condition and goals.
Some benefits of getting myofascial release from a professional therapist are:
- They can assess your posture, movement, and fascial restrictions and tailor the massage to your specific needs.
- They can use different techniques and tools to effectively loosen the fascia and the surrounding tissues.
- They can provide you with advice on how to prevent or manage tennis elbow, such as stretching, strengthening, and modifying your activities.
Conclusion
In this article, we have discussed three massage-based treatment ideas for tennis elbow: deep tissue massage, trigger point therapy, and myofascial release. These massage techniques can help you reduce inflammation, relieve pain, improve blood flow, and promote healing in your forearm and elbow.
Massage therapy is a natural and non-invasive method that can help you recover from tennis elbow and prevent it from coming back. However, massage therapy is not a substitute for medical advice or treatment. If you have severe or persistent symptoms of tennis elbow, you should consult your doctor or a physical therapist for a proper diagnosis and treatment plan.
